And here it is! The PVCF Schedule for September! New additions are all in Hadley: ⭐7.00 a.m. class M-F ⭐12 p.m. class on Saturdays ⭐9.15 a.m. free intro class on Saturdays and ⭐Hadley On-Ramp switches from mornings on T, Th, and F to 5.30 p.m. on T, Th, and F. This new schedule will begin after Labor Day (Tuesday the 5th)!

And here it is! The PVCF Schedule for September!
New additions are all in Hadley:

⭐7.00 a.m. class M-F
⭐12 p.m. class on Saturdays
⭐9.15 a.m. free intro class on Saturdays
and
⭐Hadley On-Ramp switches from mornings on T, Th, and F to 5.30 p.m. on T, Th, and F.

This new schedule will begin after Labor Day (Tuesday the 5th)!

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 Double Unders (5 min)

2. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

3. Work through Reps at each station.

4. “Up Chuck”
EMOM 25
Min 1: :30 Max Box Jumps 24/20”
Min 2: :30 Max Kettlebell Swings 70/53
Min 3: :30 Max Push Press 115/73
Min. 4: :30 Max Hip Extensions
Min 5: :30 Max Double Unders

LIII: as Rx’d
LII:53/35 KBS, 75/53 Push Press or scale weight as needed. Sub empty barbell good mornings for Hip extensions (if you have never done a high volume of these choose a lighter bar than you usually grab, trust us!) Practice Double-unders for :30 each round.
LI:EMOM 15-20
Min 1: :30 Box Jumps or Step Ups
Min 2: :30 Kettlebell Swings
Min 3: :30 Push Press or Press
Min. 4: :30 Double Under Practice
Min.5: Rest


Have fun!

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